They’re rich in healthy fats, fiber, vitamins, and minerals, and adding them to meals may improve blood sugar management. Seafood, including fish and shellfish, is a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels. Guidelines for nutrition therapy in people with type 2 diabetes recommend several healthy eating patterns, including vegetarian, Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and low-fat diets. These diets can also help reduce the risk of developing type 2 diabetes. The program focuses on intensive carbohydrate reduction and is led by a general internist, who is a diplomate of the American Board of Obesity Medicine, with assistance from a health coach and health psychologists.
Cumin is rich in antioxidants, which are compounds that protect against cellular damage by neutralizing highly reactive substances called free radicals. If free radical levels grow too high, it results in a state known as oxidative stress, which has been linked to several health conditions, such as heart disease and certain cancers. That said, there’s no single prescribed diet that will reverse prediabetes, so you can try to adopt overall healthier eating habits or experiment with specific diets. In addition to the Mediterranean diet, you may want to consider intermittent fasting or the ketogenic (keto) diet.
Diabetes raises your risk of heart disease and stroke by raising the rate at which you develop clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet. Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes (54, 55, 56, 57).
Or, if you run high every day after meals, your insulin-to-carb ratio might be off, and adjusting that could be what sets you on a path toward a lower A1c. Until you collect the data and do the analysis, you have no way of knowing this. For example, some people (regardless of their type of diabetes) are prescribed metformin to help with the dawn phenomenon. If you rely on manual blood sugar monitoring, it’s a little trickier, since most people don’t monitor every five minutes. In this case, you might try increasing how often you check for a while, and maybe even checking during the night if you wake up anyway.
Hemoglobin A1c, also known as HbA1c, is a measure of average blood sugar levels over the past two to three months. For individuals with diabetes, lower hemoglobin A1c levels indicate better blood sugar control and reduced risk of complications. One way to help lower hemoglobin A1c is through a balanced diet that includes foods known for their ability to regulate blood sugar levels.
You may be surprised at first to see what one serving looks like, especially of high-carb items like cereal, rice, and pasta. When you have diabetes, you probably know you should check your blood sugar regularly. Your doctor will also recommend that you take an A1c blood test a few times a year, with a goal of lowering the results to help protect your health. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar.
1. High-Fiber Foods
Choosing low-glycemic foods, such as those with whole grains and fiber, helps keep blood sugar under control. Legumes are nutrient-dense and have a low glycemic index, making them a great addition to diabetic-conscious meals. Legumes are also high in fiber, which helps keep blood sugar from spiking since the fiber slows the breakdown of the foods. Try making a hearty lentil soup or having a chickpea hummus to dip veggies into.
Eating foods high in fiber can help stabilize blood sugar levels by slowing down the absorption of glucose. Some examples of high-fiber foods include:
- Whole grains like oats, barley, and quinoa
- Fruits and vegetables such as berries, apples, broccoli, and spinach
- Lentils, beans, and legumes
2. Healthy Fats
Incorporating healthy fats into your diet can also aid in lowering hemoglobin A1c levels. Foods rich in healthy fats include:
- Avocados
- Nuts and seeds
- Olive oil
- Fatty fish like salmon and mackerel
3. Lean Protein Sources
Protein is an essential nutrient that can help stabilize blood sugar levels and promote satiety. Opt for lean protein sources such as:
- Skinless poultry
- Tofu
- Eggs
- Low-fat dairy products
FAQs
Q: Can cinnamon help lower hemoglobin A1c?
A: Some studies suggest that cinnamon may have a beneficial effect on blood sugar levels, but more research is needed to confirm its effectiveness.
Q: Are there any foods I should avoid to lower my hemoglobin A1c?
A: It’s important to limit or avoid foods high in sugar, refined carbs, and unhealthy fats, as these can cause blood sugar spikes.
By incorporating these foods into your diet and making healthy lifestyle choices, you can work towards lowering your hemoglobin A1c levels and improving your overall health.
